Low Carb and Immunity: Foods to Support Your Defenses

Power up your immunity - low carb foods and nutrients.

Jon Clinthorne, PhD

Sr. Director of Nutrition

Want to stay lean, energized and resilient as the temps drop? A smart low carb plate can bolster immune defenses without blowing your carbs. Here’s what we know: Obesity and associated underlying health conditions increase your levels of inflammation and may tax your immune system, but you can set yourself up for success with healthy eating habits, regular exercise, healthy sleep habits and reducing stress.
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Below are some immune‑centric nutrients to prioritize, your best produce picks plus meal ideas.

Your Low‑Carb Immune Playbook

  • Prioritize protein at every meal to support antibody production and maintain lean muscle mass, which is crucial for metabolism and overall well-being.
  • Focus on fiber‑rich, non‑starchy vegetables to feed your gut microbes, which create immune‑friendly short‑chain fatty acids.
  • Healthy fats—especially omega‑3s—for inflammation.
  • Hydration plus electrolytes to keep your mucosal defenses happy; soups and broths are warming, fall‑friendly ways to sip your fluids.
  • Take a 360-degree approach with lifestyle basics, such as sleep, movement and reducing stress to amplify all of the above.

Immune-Boosting Nutrients (and Where to Get Them)

1) Omega‑3s (EPA/DHA): Inflammation Balance
Why: Omega‑3s shape immune signaling and may temper chronic inflammation. Although excessive omega-3 intake may have the opposite effect, as it can decrease your immunity. Typically, this occurs through over-supplementation, rather than from food sources of omega-3s, but be sure not to overdo it
Low‑carb sources: Salmon, sardines, mackerel, trout, herring; omega‑3 eggs; small amounts of chia/flax.
2) Vitamin C: Antioxidant Front Line
Why: Vitamin C supports innate and adaptive immunity; acts as an antioxidant and assists barrier function.
Low‑carb sources: Bell peppers, broccoli, cauliflower, Brussels sprouts, kale, lemon/lime, berries.
3) Zinc: Cell‑Level Immunity
Why: Essential for immune cell development and function.
Low‑carb sources: Oysters, beef, poultry, pumpkin seeds, dairy/yogurt (unsweetened).
4) Vitamin D: The Sunlight Nutrient
Why: Important for immune regulation. Aim to meet your needs via food and sensible sun.
Low‑carb sources: Fatty fish, eggs; consider supplementation if you are deficient.
5) Probiotics + Prebiotics: Your Gut–Immune Axis
Why: Certain probiotic strains can modestly reduce upper‑respiratory infections; prebiotic fibers help feed them.
Low‑carb sources: Yogurt/kefir (unsweetened), sauerkraut, kimchi; prebiotic veg like asparagus, leeks, onions, cabbage, and leafy greens.

Immune-Boosting Produce, Low‑Carb Style

  • Crucifers: Broccoli, cauliflower, Brussels sprouts, cabbage (vitamin C, fiber, glucosinolates).
  • Leafy greens and herbs: Kale, chard, parsley, cilantro (vitamin C, K, polyphenols).
  • Alliums and fungi: Garlic, onions, leeks, mushrooms (prebiotics + immune‑active compounds).
  • Flavor powerhouses: Ginger and turmeric (great for soups; ginger may also soothe nausea/queasiness).
  • Portion‑mindful fruits: Berries, fresh cranberries, pomegranate arils—think sprinkle, not bowl.

Delicious, Low Carb Recipes for Immune Support

The Bottom Line
For strong fall immunity support without derailing your goals, anchor your meals in protein, plus fiber-rich, non‑starchy veggies and healthy fats, get your fix of fish with omega-3s twice weekly, and layer in foods rich in vitamin C, zinc, vitamin D and fermented foods for their prebiotic and probiotic potential.

Jon Clinthorne, PhD

Sr. Director of Nutrition

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